Best Yoga Poses for Better Sleep - Yoga On The Fly
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Best Yoga Poses for Better Sleep

If you are having trouble sleeping, you’re not alone—many cannot sleep at night. Maybe you can’t fall asleep, or perhaps you keep waking up all night.

Whatever the case, some things can help you sleep better, and yoga is one of them. That said, yoga is not all the same, as there are different types and poses to consider.

This article looks at how and why yoga can help you sleep better. We will also look at some of the best yoga poses for better sleep.

How Does Yoga Help You Sleep?

Before we go through the best yoga poses for better sleep, we first want to discuss why yoga helps you sleep better. You are about to discover several ways yoga helps you sleep better, so let’s look.

Decreased Stress and Anxiety

One reason yoga can help you sleep better at night is that it can help relieve stress and anxiety. Any form of exercise, whether yoga or otherwise, produces a sensation in the brain known as the runner’s high.

When you exercise, your brain releases what are known as “feel good” chemicals, mainly serotonin, and dopamine. These are mood-regulating chemicals that make you feel happier.

At the same time, exercise decreases the production of cortisol by the brain, with cortisol being responsible for feelings of stress and anxiety. So, when you feel less stressed and anxious, you can sleep better.

Pain Relief

Another way yoga can help you sleep better because it can help relieve pain by loosening up and stretching your muscles.

Yoga can relieve the pain caused by sprains and chronic back pain. But, of course, falling and staying asleep is more difficult if you are in pain. So check out the Yoga Burn Challenge for yoga poses to help relieve pain.

Calorie and Energy Burn

Yoga burns calories and energy. However, some might think that yoga isn’t a good form of exercise because it involves poses and relatively simple movements.

However, this is not the case because some forms of yoga cause your body to burn a lot of energy.

Whether you can’t sleep because you aren’t physically tired or too awake and your brain is racing, that energy burn can help you sleep. Simply put, a strenuous yoga routine can make you feel tired.

Breathing and Mindfulness

Yoga creates a healthier mental state. First, in many types of yoga, you will learn mindfulness—awareness of yourself, your deepest emotions, and your place in the world.

It makes you reflect inward and can help you become more grounded. At the same time, yoga teaches breathing techniques meant to calm you down.

It’s excellent for your mental state, which significantly affects how well you sleep. If you aren’t sure how to engage in breathing exercises or mindfulness, we recommend looking at a great online yoga community, the Yoga Burn Challenge.

The Best Yoga Poses for a Better Sleep

Now that you know how yoga helps you get a better night’s sleep let’s look at some of the best yoga poses to help you sleep better.

The Wide Legged Forward Standing Bend

Stand so that your feet are about 5 feet apart, and ensure your toes are angled inward to the center of your body. Inhale very slowly and lift your chest upwards.

Then, exhale slowly while you bend forward at the hips, spreading your arms wide and putting your fingertips on the ground with your elbows slightly bent.

Hold this pose for 15 to 30 seconds, or about 15 deep breaths. When done, press into your feet, inhale and rise.

The Standing Forward Bend

Start with the downward-facing dog; use your feet to walk toward your hands while keeping your hands on the ground. Then, shift your feet, so they are apart at hip-width, even wider if you like, and slightly bend at the knees. Next, hold your opposite elbows in your hands while fairly relaxed.

Exhale deeply; bend at the hips, and let your head rest against your knees (or as close to your knees as possible). Hold this pose for 15 to 30 seconds or for about 15 breaths. Then, pose, press into your feet, inhale, and slowly go back into an upright standing position.

Seated Forward Bend

The following yoga pose is the seated-forward bend. Sit on the edge of a folded blanket with your back straight and your legs in front of you. Hold your shins, or if possible, your feet, with your arms relaxed and elbows bent while keeping your spine straight. If you are flexible enough, you can rest your head on your knees; if not, use a yoga block for support.

The Head-to-Knee Pose

Sit on your yoga mat with your legs stretched in front of you. Take the bottom of your left foot and place it on the inner portion of your right thigh. Also, place your right hand on your hip.

Lift your left arm while you exhale, and slowly fold your torso over your right leg while using your hand to reach your shin or, if possible, your foot. You can use a yoga block to rest your head while doing this.

Best Yoga Poses for Better Sleep

The Reclining Hero Pose

Sit on your heels and use a bolster to support the base of your sacrum. Bring your ankles up, so they are slightly wider than your hips, and then sit between your ankles.

Slowly recline backward towards the bolster and use a blanket to support your head. Remain in this position for up to two minutes or 45 breaths.

Then, use your hands and press back up until you are seated. From there, shift yourself, so your weight is on your right hip, and then put your left leg in front of you. Once you have done this, repeat for the other side.

The Bridge Pose

Lay on your back and place your feet flat on the ground with your knees bent. While you inhale, lift up your pelvis and place a block under your sacrum; then release down onto the block. Next, open your arms into a cactus-like shape and lift your chest. Remain in this position for about 30 seconds or 15 breaths.

Final Thoughts

As you can see, yoga can help you get a better sleep. If you follow the list of poses we provided, getting a better night’s sleep shouldn’t be a problem. However, check out the Yoga Burn Challenge if you still have issues sleeping and need some guidance.

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